- welcome: all are welcome – the strong disciplined few show up – 70 degrees – felt like 90.
- warmup:
- Inchworms
- bear crawl
- lunge
- spinning side squat
- burpee broad jumps
- reverse lunge
- crab walk
- spinning side squat
- reverse inchworms
- imperial lunge walker
- reverse bear crawl
- broad jumps
- reverse crab walk.
- workout:
- in a single file line repeat the above warmup exercises tabatta style. 45 seconds of work, 15 seconds of rest. 1 exercise per tabatta set. so 45 seconds of inchworms + 15 seconds of rest. then bear crawl for 45 seconds + 15 rest. repeat… etc.
- We made it almost a mile around campus – going around trees, up hills, …
- warm-down: mosey back to ao.
- wrap-up: Struggle share time – go around circle , share what God is doing in each persons life. What challenges you faced last week and what are looking at this week. Close in prayer – we all have great challenges – challenges of purity, integrity, discomfort, deepening faith, stepping up to leadership, extending physical self discipline challenges, patience challenges, endurance & perseverance challenges, focus challenges. We all in it the thick of it! The hill is steep but our God is victorious over all.
- announcements:
- Hardship Hill,
- IronPax,
- Knoxville Pre-Order F3 t-shirt orders.
- Q-sign up
Fitness. Fellowship. Faith.
